This or That: Challenge Your Assumptions About What Is Healthy

If you think of foods as “good” or “bad” and use labels to restrict your intake of them, you might feel deprived, unsatisfied or even guilty when reaching for french fries, buttery bread or other so-called bad foods.

Although it’s prudent to consider the nutritional profile of foods, polarizing certain things can contribute to unhealthy eating practices. And you might be surprised to learn that some foods you thought were bad are actually better than their counterparts.

The verdict: Although Nutella offers 25 percent less total fat and far less sodium than peanut butter, it also has more than six times the sugar, making it more of a dessert. Peanut butter is a better choice overall, providing more than three times the protein, less saturated fat and more fiber than Nutella. When buying peanut butter, look for options that offer even less added sugar.

2. Pretzels vs Oven-Baked Potato Chips

[ two ounces ]

Pretzels [ 24 ]

218 calories

5.7 grams protein

1.7 grams fat

2 grams fiber

1.3 grams sugar

704 milligrams sodium

Oven-Baked Potato Chips [ 24 ]

240 calories

4 grams protein

7 grams fat

2 grams fiber

4 grams sugar

320 milligrams sodium

The verdict: Neither option is a nutritional powerhouse, but each provides protein (pretzels have about 40 percent more than potato chips) and some fiber. Pretzels also have 25 percent less fat and far less sugar than potato chips. But they also have more than double the sodium. Unless you have high blood pressure or another condition for which you should limit sodium intake, pretzels are the better bet.

3. Guacamole vs Hummus

[ four tablespoons ]

Guacamole

120 calories

2 grams protein

10 grams fat
(2 grams sat. fat)

4 grams fiber

210 milligrams sodium

Hummus

160 calories

4 grams protein

14 grams fat
(2 grams sat. fat)

2 grams fiber

200 milligrams sodium

The verdict: It’s a draw. Although both provide ample healthy fats and are low in saturated fat, guacamole boasts fewer calories and twice the fiber of hummus. If calories aren’t a concern and you want double the protein, choose hummus and add back the fiber by pairing it with crackers or bread.